Indlela yokuLahla izibambo zothando

Umxholo

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Q: Ndingasusa njani izibambo zothando?

A: Okokuqala, # UthandoMyShape impendulo. Ukuba unama-stretch marks ambalwa, zibhiyozele. Amaqhuma angaphezulu kunye namaqhuma apha naphaya? Bawole. Kodwa ukuba into oyibona ngathi "kukuphatha ngothando" yeyona nto ikuthintelayo kukuzithemba komzimba, ukonyusa amandla akho kunokuba sisiqalo esinika amandla kumbono womzimba wakho.

Akukho mfihlelo enye kwindlela yokususa izibambo zothando-yindibaniselwano yezinto. Kuyinyani ukuba impendulo eqhelekileyo yoqeqesho lomzimba wonke, amandla aphezulu e-cardio, isondlo esifanelekileyo, kunye nezicwangciso zokubuyisela isandi sisitshixo sempumelelo yexesha elide, kodwa kukho iindlela ezininzi eziyimfihlo zokutshisa amanqatha esisu.

Ukhe weva ukuba i-cortisol, "ihormone yoxinzelelo," inoxanduva lokufumana amafutha esiswini, kodwa leyo yinxalenye nje yebali. Umzimba wakho uvelisa icortisol ekuphenduleni kuxinzelelo-lomzimba, lwengqondo, okanye lweemvakalelo. Oku kunokubandakanya ukutya okuphantsi kakhulu kweekhalori (ukuzila ukutya okanye indlala), usulelo, ukungalali ngokwaneleyo, ukonzakala ngokweemvakalelo, okanye umthambo omkhulu, kunye noxinzelelo lwemihla ngemihla njengoxinzelelo lomsebenzi okanye ingxaki yobudlelwane.

Uxinzelelo kunye nefuthe le-cortisol linokuba negalelo kwingxaki: uphando luye lwadibanisa amanqanaba aphezulu e-cortisol kunye nokugcinwa kwamafutha omzimba, ngakumbi amanqatha asesiswini e-visceral. Amafutha e-Visceral apakishwe nzulu kumqolo wesisu kwaye ajikeleze amalungu angaphakathi, ngelixa i-fat "regular" igcinwa ngaphantsi kwesikhumba (eyaziwa ngokuba yi-subcutaneous fat). Amafutha e-Visceral ayingozi kakhulu kuba ingumngcipheko wesifo senhliziyo kunye nesifo sikashukela. Ke ngoko, isitshixo sokuphepha ukugcina amanqatha amaninzi phakathi embindini wakho kunye nokususa izibambo zothando kube kanye nokulawula impendulo yakho yecortisol, okanye inani loxinzelelo emzimbeni wakho.

Nazi iindlela ezine ezikhokelayo zokugxotha isisu, kwaye uqiniseke ukuba ubukele le mizuzu ili-10 kwividiyo yesisu esisicaba yendlela ekhawulezayo yokukhawulezisa ukubamba kwakho.

Yitya rhoqo. Ukutya okulahlekileyo kuya konyusa amanqanaba e-cortisol, ke jolise ekutyeni izidlo ezithathu ukuya kwezine zisasazeke ngokulinganayo kangangoko imini yonke. Ngokwesiqhelo ndibaxelela abantu ukuba batye yonke i-3.5 ukuya kwiiyure ezi-4 ukunqanda ukukhangela i-insulin. Oku kukuvumela ukuba uthathe ithuba lezinye izenzo zehomoni eziluncedo ekulahlekeni kwamafutha ngokungatyi rhoqo.

2. SUKUNGADLULE isidlo sakusasa. Ukweqa isidlo sakusasa kuya kunyanzela umzimba wakho ukuba wenze iihomoni zoxinzelelo ngakumbi (jonga izizathu ezingaphezulu zokungatsiba isidlo sokuqala sosuku lwakho). Yenza umkhwa wokutya into yokuqala ekuseni.Emva kwayo yonke loo nto, usanda kuzila ukutya iiyure ezingama-6-8!

3. Lala ngokwaneleyo ngomgangatho. Wakhe waqaphela ukuba xa uphelile, iikhabho kunye neelekese zibonakala zibiza igama lakho? I-cortisol ephezulu iya kwandisa iminqweno yakho yokutya okunamafutha kunye neswekile, isenza ukuba kubenzima ukuhlala kumkhondo.

4. Nciphisa ukuselwa kotywala. Ngaphezulu kweekhalori ezingenanto ezivela kukutya okuneswekile, ukusela utywala kukhaba amafutha okugcina kwizixhobo eziphezulu. Oku kwenzeka ngenxa yokuba utywala bukhupha i-cortisol ecinezela ukuveliswa kwe-testosterone (ewe, abafazi bavelisa i-testosterone nabo). Utywala bukwabangela ukuba iswekile egazini ijike, yiyo loo nto unokulala ungaphumli emva kokusela (Iswekile esegazini lakho ithi nkxu ukuze umzimba wakho uthumele iihormones zoxinzelelo ukuze uphinde ubuye, kwaye ezo hormone zoxinzelelo zikuvuse). Ukutshintsha kweswekile yegazi lolunye uxinzelelo olunokuthi lube negalelo ekugcinweni kwamafutha esiswini. Ngokufanelekileyo, ukuba nesiselo esinye ukuya kwezimbini kanye okanye kabini ngeveki yeyona nto iphezulu yokulahleka kwamafutha.

Umqeqeshi wobuqu kunye nomqeqeshi wamandla uJoe Dowdell yenye yezona ngcali zifunwa kakhulu emhlabeni. Isimbo sakhe esikhuthazayo sokufundisa kunye nobuchule obukhethekileyo buncede ekuguquleni abathengi ababandakanya iinkwenkwezi zikamabonwakude kunye nefilimu, iimvumi, iimbaleki ezidumileyo, ii-CEO, kunye nemodeli ephezulu yefashoni evela kwihlabathi liphela.

Ukufumana iingcebiso zokuqina komzimba ngalo lonke ixesha, landela @joedowdellnyc kuTwitter okanye ube ngumlandeli wephepha lakhe likaFacebook.

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